CrossFit JAK Elite – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
Slow shoulder taps in pushup position while partner runs 100m
2 rounds
5 Tempo Goblet Squats 2222
10 Scap Pull-ups
Strength
Weighted Pull-ups (3RM test)
***If you don’t have a Strict Pull-up, go for a max effort negative rep and time how long it takes
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20min
800m Run or 1000m Row
40 OH Squats 30/20kg
30 Box Jump Overs 24/20inch
20 TTB